Free Programs and Spreadsheets
Find the best bodybuilding program spreadsheets you're looking for at Lift Vault. Popular bodybuilding programs are added frequently, so check back soon!
The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.
There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]
The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
Popularized by Bryan Haycock, hypertrophy specific training (HST) is based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]
Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!
Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
Developed by Dr. Layne Norton, PHAT blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.